Warm-up: 5 mins on the spin bike (going up a gear per minute)

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Concentration curls: 3 x 10/arm @ 10 lbs

Triceps
Cable push-downs: 3 x 10 @ 20 lbs
Skull crushers: 3 x 10 @ 15/12.5/12.5 lbs
Kickbacks: 2 x 10 @ 7.5 lbs

Cardiooo
60 minutes treadmill (5 mile run + c/d)

Totals
Kcals burned: 1003